Have you tried parkrun yet? Women’s only running in Inverclyde Happy Birthday Strides & Smiles
Running through Ramadan: how to keep fit while fasting
Our fun, friendly jogging groups are perfect for people who want to get active for the first time, or more experienced runners. Nobody is “too slow” to join jogscotland –total beginners welcome!
Mums on the Run helps mums enjoy the physical, social & psychological benefits of being active outdoors. You can take your wee one to class with you in the buggy too!
Running has never been so easy!
Whatever your age, whatever your ability Morning, noon and night • Towns, cities, villages Parks, pavements, trails, woodlands, beaches, schools and workplaces
For more information visit www.jogscotland.org.uk or jogscotland@scottishathletics.org.uk www.facebook.com/JogScotty • www.twitter.com/jogscotland
Our welcoming Menopause Friendly groups are committed to flexible sessions and open conversations to help you stay active through this stage of life.
Encouraging employees to be more active makes good business sense. Jogworks can help avoid some of the physical and mental health issues affecting the workplace.
Morven Bruce Marketing & Digital Communications Manager
David Fallon
Evie McGown
Welcome!
by Morven Bruce
Stride magazine | Spring 2025
Welcome to the first edition of Stride for 2025!
As the days are lengthening and we get ready to step into spring, we’re looking back at some of the highlights from the last couple of months and some of the great things happening across the jogscotland community.
First of all, I want to welcome all our new members! January is our biggest intake of the year, with many of us looking to start the new year afresh with a new fitness routine or by trying something new. For those currently working through Couch to 5k programmes, well done and keep going! You can see some of our groups getting the year off to a flying start on p10. We’ve also partnered with our friends at parkrun for this edition. If you’re not already a parkrun regular, you might soon want to be! We know they’re popular among our groups and allows you to take part in an informal, social and timed local event. Find out more about what makes it so great on p8.
We are delighted to have lots of guest articles this edition, with contributions from Edinburgh U3As ‘Rehab Running’ Group (p15), Inverclyde AC’s new women’s only jog group (pxxxxx) and Strides & Smiles, who are about to celebrate their first anniversary (p12).
I really hope you enjoy everything this edition has to offer, and if you are looking ahead to summer and maybe some longer runs or an event, then I wish you best of luck with your training.
Morven Bruce, Editor
January photos
Women’s-only running in Inverclyde
p8
p20
parkrun in Scotland
News and events
Lunch & Learn session with Scottish Orienteering
We had our first lunch and learn session of the year for Jog Leaders on 6 February with Scottish Orienteering. There is so much overlap between running and orienteering, so we took the opportunity to understand orienteering better with the help of Development Officers Lousie and Suzanne.
Orienteering is an outdoor activity where you walk or run a course via a series of checkpoints, using a map for guidance. Most events take place in the Scottish countryside, so you can connect with nature and enjoy the breathtaking scenery of our forests and glens. You can try also try urban orienteering, which provides different scenery and challenges.
You can participate as an individual or group and all you need is a pair of trainers and comfortable clothing. Events take place throughout the year and many of these are totally accessible to people of differing levels of fitness and mobility.
Go to Home | Scottish Orienteering Association or email Louise for more information louise@scottish-orienteering.org
Beginners Guide to Running Footwear with Migo Sports
We were delighted to host a ‘Beginners Guide to Running Footwear’ discussion with Michael Gowans of Migo Sports in Glasgow on 19 February. Michael is Jog Leader who won our Leader of the Year award in 2023 and he also sits on our Jog Leader Forum. It just so happens that Michael owns a sports store and knows a thing or two about running shoes!
He was kind enough to share his expertise by taking us through the history of running shoes, different types of shoes, common problems relating to fitting and sizing, pricing and quality and what to look out for when checking for signs of wear and tear.
You can view the recording here www.migosports.co.uk
Rehab Running by
David Syme
U3A is a collection of groups run by and for older people, all volunteer led. Edinburgh U3A has a group called “Jogging for Fun” which meets weekly to jog interesting routes throughout the city. We are non-competitive and as we are often exploring hidden corners of the city, we keep the group intact at all times.
“I don’t want to run on my own, and I would just hold the group back.” We often hear this when touting for members to come jogging. We have addressed this by creating a sub-group which we call Rehab Running. To make it as convenient as possible, we meet weekly at a large park with good bus links, parking, toilets and a café.
After a warm-up we run round the perimeter paths of the park as individuals. Clockwise or anti-clockwise, shortcuts, detours – whatever we can do comfortably. We are happy to walk when we want, sit on a bench, jog and chat, gentle Fartlek…after 40 minutes or so we gather in the café and chat.
We have two types of participant; the “never tried it but will give it a go” and the returning runner who wants to see if there’s life in the old dog yet. After a few rehab sessions some runners will be confident enough to join the main group. Some do both groups.
On a personal level, rehab running once a week suits me. At 82, my days of loping long distances are well past, but as an elderly jogger once said when asked why she was still running, I can’t think of a good reason to stop.
parkrun in Scotland
Love your jogscotland group? Then you might also like parkrun!
We have so many new members join jogscotland in January, setting new goals and looking to get healthier. Lots of our groups who run beginners’ programmes will ‘graduate’ their new recruits at their local parkrun. Here’s what you can expect when you go…
What is parkrun?
parkrun is a free timed 5k event in your local park or open space every single Saturday morning at 9.30, organised by local volunteers. There are currently 73 different locations throughout Scotland from Bressay parkrun in the Shetland Islands to Agnew parkrun in Dumfries and Galloway.
You can check out your local events on our Event Finder. Every event has its own characteristics, some big, some small, some undulating, some pancake flat and some with spectacular scenery. parkruns are always open to all regardless of age and fitness level. You can choose to run, jog or walk, and at most locations you also can take part (or volunteer) with your dog or buggy. You won’t ever be last as we always have a tail walker and there is no cut off time so there is no pressure.
It is a run not a race! But you can of course race yourself. And don’t forget to check your age grading which can give a nice boost to the more mature runner.
How does it work?
Before you go, you should register in advance then save your barcode on your phone or print it out. You will need it after you finish to get your time recorded. Usually, results are published the same day, often very quickly after the event, and you will receive an email with your time, position and age grade score.
If you like numbers, your parkrun can qualify you to join various milestone clubs which start at 50 (red) and go on at irregular intervals to 1000 (yellow).
If you would prefer an exercise-free day on a Saturday, you might want to think about volunteering instead, in which case look out for our next article about parkrun which will focus on just that!
Go on, you know you want to give it a go!
https://www.parkrun.org.uk/
January photos
The Galavanters first Saturday social
JogForfar indoor training & games night
jogscotland Airdrie enjoy a January session
VP Road Runners Couch to 5k
A big group heads out on Lewis
Larkhall YMCA Harriers launch their first ever jogscotland Group
First group photo of the year for Anster Allsorts
70 new Couch to 5k recruits at Glasgow Southside Slowies
Strides and Smiles
As the Group approaches its first birthday, we caught up with Jog Leader and founder of Strides and Smiles Run Club in Glasgow, Kirsten Vieira da Luz.
Running has changed my life, maybe even saved it. I can’t imagine not having it in my life, the mental health benefits are huge.
However, I felt for new runners there can be so many invisible barriers. I was continually having conversations with people who desperately wanted to take up running, but either didn’t know where to start, didn’t feel safe, had childcare issues, or just really lacked confidence. I wanted to provide a safe and inclusive space that removed some of those barriers.
I myself attended a beginners run group, where the first run was a social 5k. Total beginners can’t run 5k straight away, so this is an immediate barrier for some. I wanted to provide a club where runners of ALL abilities could meet and run together, so no matter the pace, people can attend with their friends and family, and everyone starts, runs and ends the session together.
I therefore decided to set up a time-based session run club in a local park (Cuningar Loop). This meant beginner runners could receive a Couch to 5k experience whilst more advanced runners could use the session as speedwork. Our first night we had around 25 people, and we now get 40-50 regularly and there is a real supportive community spirit.
We have also partnered with another local club (Mount Vernon Runners) and through this, we’ve added events such as time trials from 1 mile to 3km. This gives newer runners that first taste of taking part in an event, whilst the more experienced runners have an opportunity to test their fitness.
The community and friendships built have been wonderful to watch. I have runners who, when injured, still come down to watch or walk with the group and meet up with their friends.
In the summer, when some parents have childcare issues (myself included!) some of the kids come down and play together in the centre of the loop whilst their parents get their run done. It has a real family feel to it.
The best thing is seeing everyone’s progress. We have taken so many people from literally “not being able to run for a bus” to completing their first 5k, something they said they would never been able to do. It makes it all worthwhile.
The support from the wider jogscotland network has been phenomenal. It doesn’t feel competitive and I have had so much support and kind words from other clubs and groups, as we all have similar goals.
My ambition is to provide more support to our runners and take on more Jog Leaders to enable this. We have our 1st birthday coming up in April, and the goal is to celebrate with a time trial and lots of cake and smiles!
Running through Ramadan: How to maintain a fitness routine
We caught up with Sana Faqir from Let’s Go Linlithgow, who shared her experiences and tips for keeping active during Ramadan.
For Muslims, Ramadan is a time to slow down and focus on spiritual well-being. For years, this also meant pressing pause on any form of structured exercise for me. The idea of stepping into the gym or even going for a walk while fasting just didn’t seem practical. The thought of ending up thirsty or exhausted with hours left until Iftar felt too risky.
But taking a full month off from physical activity came with its own challenges. My fitness levels regressed significantly, and getting back into a routine post-Ramadan was a struggle. Over time, I’ve come to realise that Ramadan doesn’t have to mean abandoning fitness altogether. Instead, it’s about training smarter, listening to my body, and making small adjustments that allow me to stay active while fasting.
Planning ahead: The key to staying active
Ramadan 2025 is expected to begin on the evening of Friday 28 February, and conclude on Sunday 30 March. In Scotland, fasting hours will start at around 12 hours and 47 minutes, increasing to approximately 14 hours and 43 minutes by the end of the month. For me, the key to maintaining a fitness routine during this time is planning ahead.
If you have a specific medical condition, it’s important to consult your doctor before making any training plan for Ramadan.
Identifying the best training times
Choosing the right time to exercise is crucial for maintaining energy levels and hydration. Here’s what works for me:
Before Suhoor (Pre-Dawn Meal): I find this is a great time for low-intensity exercises like stretching or yoga. When I lived in Dubai, I also went for early morning walks, but with Scotland’s icy conditions, I won’t be taking that risk!
After Iftar (Breaking Fast): I find post-Iftar workouts are better for more intensive training since the body has been replenished. If I train after Iftar, I prefer breaking my fast with a small, light meal before exercising and having a larger meal afterward.
During Fasting Hours: Some people like to train an hour before Iftar, as they can rehydrate and refuel soon after. Personally, I feel stronger earlier in the day. If you try this, be mindful that you won’t be able to eat or drink for several hours afterwards, so don’t push yourself too hard. Also, a post-jog nap is a non-negotiable for me!
Planning meals for energy and recovery
A well-balanced diet during non-fasting hours supports energy levels and recovery. For Suhoor (pre-dawn meal) I usually select complex carbohydrates like oats or whole grains for sustained energy, alongside protein (e.g. eggs or yogurt) for muscle maintenance and hydrating foods like watermelon to aid hydration.
For Iftar (evening meal) I prefer starting with dates and water - it’s Sunnah (recommended by the Prophet Muhammad peace be upon him) and helps restore energy quickly. I follow this with a balanced meal including proteins (chicken, fish), carbohydrates (rice, pasta), and vegetables. Ramadan is not the time to cut carbs!
If I plan to train post-Iftar, I keep my meal light beforehand (maybe a soup) and have a larger meal afterwards.
Staying hydrated
One of the biggest challenges of fasting during Ramadan is the lack of water. To avoid dehydration, I drink plenty of fluids between Iftar and Suhoor. I find that sipping water frequently, rather than drinking large amounts at once, helps with absorption.
Foods and drinks rich in electrolytes can also help prevent dehydration, muscle cramps, and fatigue. Some of my go-to options include coconut water, bananas, dates, yogurt, electrolyte drinks and leafy greens.
Listening to my body
This is my number one rule during Ramadan. If I feel weak or dehydrated, I adjust my training (maybe a walk instead of jogging) or take a guilt-free rest day
I’ve learned that Ramadan and fitness don’t have to be at odds. It’s not about pushing myself to the limit but about adapting and staying in tune with my body.
Inverness Half Marathon
Women’s-only running in Inverclyde
by Katy Barden
In a bid to create a safe space for women to get active, Inverclyde AC launched its women-only ‘Fit 2 Run’ jogscotland group in April 2024.
The club was already supporting women to get involved in physical activity through an existing group, but the Inverclyde Women’s Safety Charter - an initiative introduced by Inverclyde Council which seeks to reduce barriers to women joining or participating in activities within local sports, leisure and recreational clubs - inspired the creation of the women-only programme.
“We’d already signed up to the Charter and were committed to doing the right thing, but after hearing more about it and the importance of a women-only environment I thought we should be doing more, especially when at that point we couldn’t guarantee there would be no males in the vicinity due to other groups training at the same time,” explains Inverclyde AC coach Janice Hendrie.
“We now have a women-only group on a Monday morning, where the whole idea is about providing a safe environment at the track, access to toilet facilities, and the opportunity to join other women to walk or jog. A lot of them won’t go down to the Battery Park (in Greenock), especially on nights when the club groups are training. I think it’s partly a confidence thing.”
The Fit 2 Run group, with the aim of getting members ‘fit to run’ from a starting point of walking or jogging, is delivered by Hendrie alongside long-serving club coach Kay Cook and Jog Leader Faye Currie. Initially set up as a 10-week pilot, the group will celebrate its first anniversary this spring.
The Inverclyde Women’s Safety Charter was put in place in response to the findings of a survey conducted by Inverclyde Council in 2021 that asked women and girls if they perceived any ‘safety impediment in undertaking activities in public spaces’. Almost all respondents reported that they’d been put off undertaking physical activity due to public safety concerns. Over one-third of respondents mentioned assault or harassment as their main personal safety concern.
The commitments of the Charter align with jogscotland’s ambition to deliver an inclusive, vibrant, welcoming jogscotland programme that provides safe, meaningful environments for everyone in Scotland to enjoy the many physical, mental and social benefits of physical activity.
“I definitely feel more confident being part of a women-only group,” says member Nicola Carroll. “There are no judgements of your ability and everyone runs at their own level and pace and encourages each other.
“My main reason for joining was to ‘up’ my fitness, lose weight and try something new that I’ve always thought was too hard to do. I wouldn’t go out running alone if I didn’t have the group. For me, it’s more self-consciousness. I’m not the best or fastest and I wouldn’t feel comfortable doing it outwith the group.”
Fellow member Elaine Kirkwood - who joined the group when it first launched after seeing it advertised on Facebook - said: “My main reason for going in all honesty was because my friend suggested we go along and give it a go. During the school summer holidays, which can sometimes be a setback in your fitness routine, we were able to bring our children along to join in, so it was great to be able to continue to do that and the kids loved getting involved.
“When I first started I probably walked more than I ran, but over the weeks we have been guided in various running sessions to improve our stamina etc. and have built it up over time to run more with fewer rest periods. There is absolutely no pressure to do anything you’re not comfortable with, and all the ladies are so friendly and supportive of each other.
“I don’t think I would necessarily go out running at night by myself, although I have tried to go out running on at least one other day out with the Monday sessions. I’ve run at the Battery Park at times once the kids have gone to school, but I’ve only had the confidence to do this after attending the sessions on a Monday, as I know I can now run for longer than I ever imagined I would be able to.”
Inverclyde AC’s Fit 2 Run jog sessions, which operate in partnership with Branchton Community Centre, Ravenscraig Community Sports Hub, Inverclyde Leisure and the Inverclyde Women’s Safety Charter, are free and targeted at adults of all levels of fitness.
A Turning Point for jogscotland
By Jo Skead, jogscotland Programme Manager
When myself and fellow tutor, Colin Thomas, were delivering a course together last summer, we got chatting about the barriers to physical activity. Colin is a Glasgow-based coach and had identified a need across drug and alcohol service users. We set to work researching health issues connected to drug and alcohol use and carried out community mapping to see what organisations we could link with to gain better understanding of the barriers.
After an initial chat with our charity partner SAMH, we had a follow up conversation with Turning Point Scotland, the country’s leading social care developer and provider. Some of the staff were already jogscotland members and knew personally the difference being a part of a jog group made to their health and wellbeing.
Together, we identified a venue for a taster walk / jog session, discussed barriers such as clothing and footwear, and started recruitment of participants across Turning Points services. Colin was able to use his connections to local clubs to gather some running shoes which allowed us to provide some for anyone who was keen to take part but didn’t have the right footwear.
The pilot session saw 10 service users come along. We walked together to Festival Park where we completed short loops of walks and jogs. There was great feedback from the session and there’s already talk of building towards a 5k and getting new volunteers with lived experience trained as group leaders.
Terri Sutherland, Turning Point Scotland’s Inclusion and Access Co-ordinator, who took part in the taster, said:
“For people in recovery, meaningful activities and looking after your health and well-being can be essential,
“Not only did we get a good turnout for the session, but people were keen to try and challenge themselves too,
“A huge thank you to all the community members who donated running shoes to allow people to join in without first having to overcome financial barriers which may have prevented them from taking part.”
Book corner
Jog leader with Anster Allsorts, George Findlay, dips into the ever-growing genre of ‘books about running’ and reviews some of his favourites.
Failure is an Option by Matt Whyman
This is an inspiring book by Matt Whyman, author, landscape painter and ultramarathon runner. From school cross-country, through parkruns, half marathons and marathons, Matt’s challenges then focussed on ultramarathons, particularly long and extreme ultras.
The book follows Matt’s running journey as each challenge becomes more daunting and demanding, both physically and mentally. Along the way there are successes and setbacks, injuries and a near fatal car accident. Matt’s commitment and dedication are evident as he pushes his body to its limits.
Having taken part in several Centurion 100 mile and 50-mile ultramarathon races, Matt sets his sights on one of the most extreme ultramarathons in Britain. This is the six-day mountain ultra across Wales from Conwy Castle to Cardiff Castle, the formidable Dragon’s Back Race, with a distance of 380km (236 miles). The route traverses the highest peaks in Snowdonia and the Brecon Beacons along the way with strict cut-off times on the checkpoints in each section. Overnight camping is also essential.
This race is not for the faint hearted, particularly on the narrow ridges in the mountains. Matt sets out to conquer his fears, learn new navigational skills and prepare thoroughly over a year to take on the Dragon’s Back. His preparations include tackling the famous Crib Goch arete, classified as a Grade 1 scramble!
Failure is an option, as Matt has discovered in previous races, but can he overcome the Dragon? The latter part of the book reads like a thriller as you find yourself willing Matt on with each page. Will he succeed? Find out for yourself when you read it!
Jogging along
By Craig Wilson
Enjoying running through the good and bad.
How does running make you feel? It sounds like a simple question, but it can have so many answers.
There is the good side. Running makes you feel happy. Running makes you feel positive about yourself. Running makes you feel exhilarated when you get that sparkling runner’s high after you finish an awesome training session or a race.
And there is the down side. Running makes you feel exhausted. Running makes you feel frustrated, perhaps due to injury or not hitting your goals. Or even running makes you feel like you don’t want to run when things really do not go to plan.
The reality is that running can make you feel all of these emotions, and many more. Perhaps that is why it is such an incredible sport and why so many of us want to lace up as often as we do, whether it is for a session with our jogscotland friends, a solo run or a race.
The emotions you feel when things are not going well are counterbalanced by those fantastic highs. In fact, perhaps those highs are so high and those lows are so low because we need to experience both in order to get the most of our activities. While we of course wish we never have bad runs or get injured, getting through the run when you want to give up or finding a way back from injury is something to be celebrated, along with the personal bests and the racing achievements. Even in the bad can come good.
As we emerge out from the darker mornings and into the lighter nights, after a winter cold spell that does feel like it has gone on forever, I know that I am definitely focusing on all of the positives that the warmer temperatures and longer daylight hours will offer.
Around where I live in Aberdeen there are great routes through moors, forest trails and parks that are not my cup of tea when I am leaving the house in the pitch dark, so there is opportunity for more varied routes and the chance to enjoy the stunning Scottish scenery after a few months of running on lamplit urban streets just to get in some miles.
And then there are the flurry of races and events which begin to spark back into life as we roll into Spring, with opportunities to eye a new challenge or to revisit an old favourite once more.
If you feel down about running now and again, that is totally ok. And even after a bad run, the next time you pop on your shoes you’re filled with hope that this one will be better. Your running may not be perfect, but it will always be more beneficial than simply loafing on the couch. And for the emotions which that brings, surely that makes running worthwhile for all of us.
LiRF Course Dates
Our fun, inspiring course, called Leadership in Running Fitness, is all you need to become a jog leader by setting up your own group, or by helping at an existing group. It is available via blended learning, with four online modules and a half day practical session.
You don’t need to be super-fit to become a jog leader – some of the best leaders are people who were recently beginners themselves and so have real empathy with others who are just starting to get active. The best qualities you can possess are to be enthusiastic, approachable and encouraging to others.
Course Dates:
Location: Kilmarnock
Starting Date: 29 March 2025
Time: 9:00am-12:00pm or 1:00pm-4:00pm
Find Out More
Location: Motherwell
Starting Date: 26 April 2025
Time: 9:00am-12:00pm or 1:00pm-4:00pm
Find Out More
Location: Dunfermline
Starting Date: 27 April 2025
Time: 09:00am-12:00pm or 1:00pm-4:00pm
Find Out More
Get fit and have fun with our sociable, supportive jogging groups for all levels – beginners welcome! Affordable, friendly sessions with trained Jog Leaders.
Find your nearest group at www.jogscotland.org.uk/local-groups
